140428 ~ Texas Week 4 = Deload Week!!

Happy Birthday Urszula!!!  Even though you didn't request a birthday WOD....we wish you a great day!!

Week 4 of Texas = Deload Week!!  We will be going through the motions this week, but nothing too heavy....leaving us a tonne of time to work on our skills!

Strength:

Backsquat

Every 90s x 6 min

3 @ 60%

Skill

A:  For 3 minutes, every :30 complete a set of max rep Strict Pull ups (Weighted if Possible)
rest 1 minute
B:  For 3 Minutes, every :30 complete a set of max rep Strict Ring Dips (Weighted if Possible)
rest 1 minute
C:  For 3 Minutes, every :30 complete a set of Strict T2B

Conditioning:

Nasty Girls V2

3 Rounds for TIme

50 KB Overhead Squats (25 each arm, break up however) (50/35#)

7 Muscle Ups (or 7 Burpee Pullups)

10 Hang Power Cleans (165/125#)

Cash Out:

6 x 100m Sprint

1:1 Work:Rest

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